Moderate Exercise program

Workout program
This program is a moderate to high intesity program, please consult your doctor or fitness pro, please also work up to this slowly.

Start with 5-15 warmup which can include abs and core work and lite stretching
Abs
crunches 50 reps
side crunch 50 reps
Wieght/reps
Exercise
Ball ab workout 0/50
Bench press universal 45/25
Bench inclines pecks 15/20
Bench press, 15/20
bicep curl 15/25
bicep hammer curls 15/25
calf raises 0/35
dumbell rows 10/25

half squats 10/25
lat raises 10/25
lunges 0/50
Leg extension 45/25
Leg curl 55/25
Lat pull 45's 65/25
Leg extension 45/25
Lat pull straight 65/25
lying leg curls
Tricep curl
tricep extensions 15/25
tricep pull downs 25/25
upright rows 25/25
shoulder press
wall pushups close grip
wall pushups wide grip
Shoulder straightups 10/20
shoulder shrugs 15/25
wrist curls
wrist bar 5/25
shoulder goal posts
wall tricep exetensions
peck deck 45/25
pushups close grip 15-25 reps
Wide grip 15-25 reps